# Yogic Practices (Yoga Sadhana)

## Overview
In this chapter, students continue their yogic journey by learning the third step of Ashtanga Yoga — Asana. The chapter introduces multiple standing, sitting, prone, and supine asanas, breathing awareness, Om chanting, eye exercises, and engaging yoga-based games. These practices support physical fitness, improve posture, enhance concentration, and promote mental calmness.

## Key Topics Covered

### 1. Introduction to Asana
- Mimicking poses inspired by nature: mountain, tree, butterfly, crocodile.
- Asanas energize the body and help maintain health.

### 2. Preparatory Practices
- **Heel Walking** and **Frog Jumping** help loosen the body and prepare for asana.
- Additional activities like toe walking, foot rotation, forward/backward bending, and neck movements are also introduced.

### 3. Types of Basic Postures
Asanas are categorized based on position:
- **Standing**
- *Sthiti*: Tadasana
- *Vishranti*: Shithila Tadasana

- **Sitting**
- *Sthiti*: Dandasana
- *Vishranti*: Shithila Dandasana

- **Prone (lying on stomach)**
- *Sthiti*: Lying on the abdomen
- *Vishranti*: Makarasana

- **Supine (lying on back)**
- *Sthiti*: Lying on the back
- *Vishranti*: Shavasana

### 4. Asana Practice (Step-by-Step)

#### 1. **Vrikshasana (Tree Pose)**
- Balance on one foot, other foot on the thigh.
- Raise hands and join palms above the head.
- Helps with balance and focus.

#### 2. **Sukhasana (Simple Sitting Pose)**
- Cross-legged sitting with back erect.
- Enhances calmness and is suitable for meditation.

#### 3. **Vajrasana**
- Sitting on folded legs with heels under buttocks.
- Encourages digestion and improves posture.

#### 4. **Bhujangasana (Cobra Pose)**
- Lie on stomach, lift upper body while keeping thighs on the floor.
- Strengthens the spine and expands the chest.

#### 5. **Pavanamuktasana (Wind-Relieving Pose)**
- Lie on back, pull bent knees to chest with hands.
- Releases gas and massages the digestive organs.

### 5. Breathing Practices
- Awareness of breath using Chin-Mudra.
- Observe breath and abdomen movement.
- Prepares for Pranayama (yogic breathing).

### 6. Om Chanting (A, U, M)
- Three-part chanting:
- "A" – Lower abdomen vibration
- "U" – Chest vibration
- "M" – Head vibration
- Calms the mind and activates inner systems.

### 7. Eye Exercises
To maintain healthy eyes:
1. Palming (rub palms and cup eyes)
2. Right-left eyeball movement
3. Up-down eyeball movement
4. Diagonal eyeball movement
5. Circular eyeball rotation

### 8. Krida Yoga (Yoga Games)
Fun games to build memory, focus, and awareness:

- **Chain of Names**: Students recall and say each other's names in a chain.
- **Mind Game (Bharat)**: Count numbers; say “Bharat” at every multiple of 5.
- **Japa-Tapa**: Follow hand instructions (palms up/down) based on teacher's prompt.
- **Power of Breath**: Chant “Om” while running around the circle, measuring breath length.
- **Rishi Patanjali Says**: Follow instructions only if preceded by "Patanjali says".
- **Shabda Grahi**: Guess the clapper while blindfolded.
- **Sundar-Uttam**: Repeat phrases in matching tones and numbers.

## New Terms and Simple Definitions

| Term | Simple Definition |
|-----------------|--------------------------------------------------------|
| Asana | A yoga pose or body position |
| Sthiti | Starting or initial position of a yoga posture |
| Vishranti | Relaxation or final resting posture |
| Mudra | Hand gesture used in yoga and meditation |
| Chin-Mudra | Hand gesture with thumb and index finger touching |
| Om | Sacred sound used in meditation with three parts – A, U, M |
| Pranayama | Yogic practice of breathing control |
| Makarasana | Crocodile posture used for relaxation |
| Shavasana | Corpse posture for complete body relaxation |
| Vrikshasana | Tree pose that improves balance and focus |

## Practice Questions

### Easy (3)
1. **Which asana is called the tree pose?**
*Answer: Vrikshasana*
*Explanation: In this pose, we stand like a tree on one leg.*

2. **What is the final relaxation pose for prone position?**
*Answer: Makarasana*
*Explanation: It is done lying on the stomach in a relaxed way.*

3. **Which finger is used to form Chin-Mudra?**
*Answer: Thumb and index finger*
*Explanation: These fingers touch each other gently in the mudra.*

### Medium (2)
4. **What is the purpose of Om chanting?**
*Answer: To activate body systems and calm the mind*
*Explanation: The vibrations affect the abdomen, chest, and head.*

5. **Why do we do eye palming after eyeball movement exercises?**
*Answer: To relax the eyes*
*Explanation: Eyes need rest after moving in all directions.*

### Difficult (3)
6. **Explain the steps of Pavanamuktasana.**
*Answer: Lie on your back, lift legs, bend knees, hold with hands, touch chin/head to knees.*
*Explanation: This pose helps in relieving gas and aids digestion.*

7. **Name four categories of Asana based on body position.**
*Answer: Standing, Sitting, Prone, Supine*
*Explanation: Each has a specific starting and relaxation posture.*

8. **What is the benefit of Bhujangasana?**
*Answer: It strengthens the spine and opens the chest.*
*Explanation: You lift your upper body while keeping the thighs on the ground.*

### Very Difficult (2)
9. **Describe the significance of Sthiti and Vishranti in yoga.**
*Answer: Sthiti prepares the body, Vishranti relaxes it after asana.*
*Explanation: It helps in alignment and complete relaxation post-practice.*

10. **Why is breath awareness important before Pranayama?**
*Answer: It helps to observe and control breathing consciously.*
*Explanation: Awareness is the first step toward mastering breath control.*

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